CrossFit WOD for Friday 8-4-2017


Aug 3, 2017

Skill/Strength: Most of your time will be on snatches and back squat. You can either rotate through as you like or stay on the same movement. You’ll have 45 mins to do all strength. Rest time is recommended below, though can be shorter, but not longer. 

Warm Up

200m Run then 10 PVC Pass Thrus, PVC OHS, Around the Worlds (each direction)


~5 mins Circle of Trust Mobility THEN: 5 Snach grip DL, Muscle Snatches, Back Squats, BR Reverse Lunges (ea leg)


  • Power Snatch 8×2 @70-75% for all sets, 90s rest
  • Speed Back Squats 5×5 @60%, 90s rest
  • RDL 4×8 adding weight each set, 90s rest
  • Reverse DB Lunges 3×8 ea, 60s rest
  • Banded Ab Pull Down 3×20-25, 60s rest
  • Glute March – Max Reps in 2:00 
  • Banded Leg Curls – accumulate 100 each leg


“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

-Morihei Ueshiba